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Keto And Intermittent Fasting Diet Plan

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Autophagy: A Nobel Prize Winning Lifestyle Hack

Dr. Berg’s Healthy Ketogenic Diet Basics: Step 1 – Intermittent Fasting & Fat Burning

In 2016, the Nobel Prize in Physiology or Medicine was awarded to Yoshinori Ohsumi for discovering some of the mechanisms of autophagy the process by which the cell devours itself. Superficially, this sounds like a terrible thing for our cells to do until you consider what is really taking place.

When our cells undergo the process of autophagy, non-essential parts like damaged proteins are recycled and invading microorganisms and toxic compounds are removed. This means that autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesnt happen all the time.

Fasting, protein restriction, and carbohydrate restriction are the three main ways that can initiate different autophagic processes all of which are not the same. This is part of the reason why a ketogenic diet has so many positive effects, and it also shows you why intermittent fasting is a way to improve your diet even more.

Though this is reason enough to fast more, autophagy isnt the only upside of intermittent fasting. In fact, the combination of keto and fasting can provide us with a wider array of benefits.

What Is The Keto Diet

Keep calm and eat bacon! Its my new favorite Keep Calm meme.

Youre probably wondering what bacon has to do with the equation, and why the hell its being mentioned in an article about diets, fasting and weight loss.

So whats the story?

Two words ketogenic diet!

A ketogenic diet, AKA a Keto Diet, is essentially a really low-carb but high in fat diet, in which your body is forced into producing more ketones in the liver.

Its these ketones that are used for energy.

The chances are youve at least heard of the Keto Diet, or perhaps youve heard it mentioned under one of its other guises, for example, a low-carb diet, a low-carb high-fat diet, or simply the latters acronym the LCHF diet.

Firstly, before we get into the ins and outs of how the Keto Diet works, its important to understand the reason why most people put on weight in the first place is because of carbs carbs aren’t great!

When you eat anything with a high carb content, your body immediately reacts and produces glucose and insulin.

Because glucose is essentially the easiest molecule that your body can convert into energy, its considered to be the primary energy source, but even with its primary status, it doesnt necessarily mean its the best source of fuel.

The insulin thats secreted into your body is produced to help process the glucose in the bloodstream and deliver it to where it needs to go around your body.

What happens to these fats?

What Is Intermittent Fasting

Intermittent fasting is a way of recreating our ancestral eating patterns in modern life.

This means cycling between daily periods of not eating, and windows for eating.

When done properly IF has been shown to 234:

  • regulate blood glucose
  • reduce the risk of cancer, and more

Heres an example of a popular 16:8 fasting method:

Also Check: Losing Weight With 16 8 Intermittent Fasting

What Is Healthy Ketotm

Ketones are byproducts of fat burning. They can be used for fuel and occur when you lower your dietary carbs. Ketosis is the condition of this happening.

Healthy Keto⢠is the healthy version of ketosis. I coined this term to differentiate from traditional forms of the ketogenic diet for epilepsy, which use low-quality nutrients. So, Healthy Keto⢠is the version that uses quality, high-nutrient ingredients.

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My Keto Journey: Intermittent Fasting For Better Health

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How Keto And Intermittent Fasting Work Together

Overall, combining keto and intermittent fasting may help you reach ketosis faster than following a keto diet alone. It may also lead to greater fat loss.

However, while this combined method may be the magic bullet for some, its not for everyone. A diet program and IF schedule should be very individualized, and what may work perfectly for someone may not work for another.

Ultimately, some trial and error may be needed to determine whats best for you practicing fasting and keto alone, or combining the two.

Either way, feeling satisfied with how youre eating is vital to long-term success on a diet. Regardless of your health history or goals, always speak to your healthcare provider first to decide whats best for you.

Recommended Reading: Best Diet With Intermittent Fasting

Who Should Not Try Intermittent Fasting & The Keto Diet

Combining these methods is considered safe, but neither Intermittent Fasting nor the Ketogenic Diet is for everyone! You should always consult a medical professional before starting any new diet or lifestyle modification!

  • Pregnant or breastfeeding women
  • History of Eating Disorders
  • Health Conditions: If you are under a physicians care for diabetes heart disease, or thyroid issues talk to your doctor first!
  • Blood Pressure Medication: Check with your doctor
  • Insulin or Diabetes Medication: Check with your doctor

Benefits Of Intermittent Fasting

The BEST Keto and Intermittent Fasting Tips – Dr. Berg

Were all crazy busy.

Really, is there anyone out there that has time to prepare X amount of meals to eat every 3 hours?

If you are one of these people, I take my hat off to you.

When you fast, you only really need to think about the food that youre going to consume in your eating window.

Lets face it were all so busy and life often gets in the way, so only having to think about what youre going to eat in a shorter amount of time is one less decision youre going to have to make on a daily basis.

Eating fewer meals in a window instead of those birdfeed-like ones throughout the day will also mean you can sit back and enjoy bigger portioned meals.

You wont have to worry about hunger because youll have eaten enough and youll feel satiated.

And, guess what?

Youll still have eaten fewer calories than normal.

At the end of the day, IF doesnt need that much time to prepare.

Itll also probably cost you less.

Instead of having to buy food and prepare six individual meals every day, you only need to make two.

Rather than having to stop whatever it is youre doing six times throughout the day, youll only need to do it twice.

And if youre like me, who hates any type of housework , youll only need to wash the dishes twice in a dayyou get what Im saying IF is more convenient and cheaper!

There are also the health benefits of IF that cant be overlooked.

It promotes growth hormone secretion and insulin sensitivity, two essential things for fat loss and muscle gain.

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How Long Should You Intermittent Fasting On Keto

Research suggests that whilst on keto, intermittent fasting methods should change between long and short periods. This is to ensure you do not encounter severe nutrient deficiency. To prevent this and ensure you are safe, you can take nutrient supplements alongside the diet to attain those you may be deprived or low of.

Some may also develop refeeding syndrome. This is where the body sees a fatal shift in fluids and electrolytes due to undernourishment. These shifts can cause detrimental effects to your health and hormones.

The Bottom Line On Combining The Keto Diet With Intermittent Fasting

The keto diet is a restrictive high-fat diet, and intermittent fasting restricts the number of hours you will be eating. There is a lack of research on each diet alone, along with this combined plan, so its unclear exactly what youre getting into if you try them individually or together.

If you decide to give the diets a go, know that they are extremely restrictive, so it may be difficult to stick with the low carb count and confined eating window.

Before deciding to follow keto and IF together, be sure to consult your healthcare team. Your provider can help you determine whether this combined diet plan is a good fit for you, and then they can help you adjust any meds youre on to help increase your chances for success in the safest way possible.

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If You Need To Lose Weight A Diet That Focuses Mainly On When You Eat May Be A Good Way To Shed Pounds And Improve Your Cardiovascular Health

Anyone whos tried different weight-lossdiets is probably familiar with their pitfalls. Low-calorie diets often leave you tired, hungry, and cranky. Low-carb or keto diets can cause cravings and constipation. Low-fat diets are also tough to follow and, contrary to popular belief, they do not seem to prevent cardiovascular disease.

Another diet trend, intermittent fasting, takes a different approach. Rather than limiting what you eat, this diet limits when you eat . For some people, that change may be easier to manage, says Dr. Eric Rimm, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health.

Short-term studies suggest that people stick to intermittent fasting diets as well as or better than they do to other diets. And according to a 2019 review article in the journal Nutrients, intermittent fasting promotes weight loss and may reduce risk factors linked to heart disease, including diabetes, high blood pressure, unhealthy blood lipid levels, and inflammation.

However, we dont have much evidence about how well this diet works over the long term, says Dr. Rimm, noting that there are just two long-term studies of intermittent fasting, each lasting a year. Nor are there large populations of people whove followed this eating pattern for years. Thats in contrast to two other diets linked to a healthy heart and healthy body size the Mediterranean diet and a vegetarian diet.

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What Are The Risks Of Combining Keto And Intermittent Fasting

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Celebrity trainer and nutrition specialist, Harley Pasternak, M. SC., says he would never recommend either eating patterns, let alone combine them.

I cant speak for anyone who would want to combine the two, but I personally would not, he says. It sounds like an overly regimented, restricted, and antisocial way to live.

Intermittent fasting and keto might be tough to sustain when youre out with friends at dinner or celebrating the holidays. You might be tempted to eat something that you shouldnt eat or munch outside of your feeding window. And if you slip, you might be hard on yourself. For many, keto and intermittent fasting might not be sustainable.

There are even some pitfalls if you were to practice either eating style individually. For example, sometimes new keto dieters complain of getting the keto flu during their transition, which can include nausea, headaches, dizziness and stomach pain. A low-carb diet also runs the risk of not providing enough vitamins and nutrients like magnesium, potassium, calcium, and fiber.

If you look at the healthiest, longest living populations in the world, these are people that tend to eat all food groups, says Pasternak.

Even Mancinelli, who is a proponent of keto and fasting, thinks that its not entirely necessary to combine the two to get significant benefits. Nor is it necessarily needed to practice either eating pattern for life particularly keto. You want to be metabolically flexible she says.

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How To Create An Intermittent Fasting Meal Plan

How to Create an Intermittent Fasting Meal Plan

Posted a year ago

Adopting an intermittent fasting practice isnt always easy. It often means changing long-standing habitshabits like curling up on the couch after dinner with a bowl of mint chip ice cream.

Meal planning makes things easier though. When you commit to an intermittent fasting meal plan, you increase your chances of following through with it.

Its basic psychology. When we make a plan, were more likely to perform the desired action. In one study published in the Journal of British Health Psychology, people who wrote down when, where, and how they would exercise were 2-3 times more likely to exercise than controls.

The same principle applies to intermittent fasting. Charting your fasting and feeding periods in advance will help you stick to the program.

In this article, youll learn how to make a meal plan to fit your fasting goals. Before that, though, lets talk about nutrition.

Benefits Of Combining Intermittent Fasting & Keto Diet

Faster Route to Ketosis

The metabolic state known as ketosis is the ultimate goal for those who observe a ketogenic diet. Intermittent Fasting helps your body get to this fat burning state faster. During a fast, your bodys insulin levels and glycogen stores decrease which leads your body to burn fat for fuel naturally. Many people, myself included, have used Intermittent Fasting to kickstart this process.

Increased Fat Burning

Intermittent Fasting boosts metabolism by promoting heat production known as thermogenesis causing your body to tap into its fat storage for energy.

More Craving Control

Keto diets are known for their appetite suppressing effects. When you achieve ketosis, your body produces ketones for your cells to use as fuel. Ketones suppress ghrelin, the bodys hunger hormone. Lower levels of ghrelin result in a more natural fast because you wont be as hungry.

Related: Intermittent Fasting For Women

Stabilized Blood Sugar Levels

Keto diets stabilize blood sugar and if youre not on the sugar roller coaster, you wont have as many cravings.

If you eat a standard high carb diet with Intermittent Fasting you may be setting yourself up for failure the moment a carbohydrate hits the bloodstream it turns into sugar. Your body responds by producing more insulin, and you end up in a vicious cycle with a sugar high one moment and a crash the next. Spikes in blood sugar result in energy crashes, cravings, trouble focusing, and mood swings.

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Doing Both Diets At The Same Time Calls For More Planning

The keto diet is focused on getting the right level of macros in each day and intermittent fasting is all about reducing the amount of time you consume food each day, saidregistered dietitian Staci Gulbin, MS, MEd, RD, LDN. Therefore, if you want to incorporate both plans into your everyday life, she recommended planning your meals and snacks a little bit more.

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What Should I Do If Im Interested In Do Keto And Intermittent Fasting Together

Dr. Berg’s Easy Tips to Stick to Keto & Intermittent Fasting Plan

Always consult your doctor or registered dietician before changing up your eating habits. You want to have a solid game plan and know that you are practicing in a way thats healthy for you.

If youve got the green light and dont know where to start, Mancinelli suggests the easiest route is to give intermittent fasting a go first.

What I recommend is trying something that is going to fit into your schedule, she says. Dont focus on whats the optimal number of hours that I should be fasting, but what works in your life. Do an inventory of when you eat and which meals are super important to you and say to yourself, Which one could I cut out?’

Then later on, you can try to tack on keto if you want and see how you feel. Again, consult your health professional and find a community that can inspire you to stay on track.

Whatever you decide to do, you have to continue to ask yourself, What do I believe will be sustainable for my lifestyle? and Which eating style will have me at my best? not just physically, but mentally and emotionally as well.

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